For time

• 5 rounds of
  • 12 push jerks (♀ 95 lb, ♂ 135 lb)
  • 12 back squats

Stimulus and Strategy
Today’s workout is just you and the barbell. This is also a repeat from earlier this year — look back at your score to help you better navigate today’s effort. The loading should feel moderate and allow you to perform at least 2 rounds unbroken. A short break between movements is totally fine, but some athletes may be able to finish the last push jerk, lower the bar to the back rack, and begin the back squats. If you follow the loading stimulus, the goal is to minimize rest and complete as many sets as possible unbroken. This workout should take less than 10 minutes. Some advanced athletes may be able to go sub-5. The barbell should come from the floor. Do not use a rack unless there is an injury or limitation.

Clean and jerk waves – Perform 3 waves of 3 sets (3 – 2 – 1) as follows:

Wave 1: 3 @ 68%, 2 @ 73%, 1 @ 78%
Wave 2: 3 @ 73%, 2 @ 78%, 1 @ 83%
Wave 3: 3 @ 78%, 2 @ 83%, 1 @ 88%

Rest 1:00-1:30 between sets
Rest 2:00 between waves

– Each wave consists of 3 sets (triple, double, single).
– Drop the bar between each lift in the set

Run intervals

6 x 800m @ 5k pace

– 1:00 rest between repeats –

Overview. We are progressing from 400m to 800 repeats @ 5k pace with slightly longer recoveries. You’ll need to maintain your 5k pace for twice as long as last week so these will feel harder.
Adaptation. Improve aerobic capacity and running economy at 5k pace. Enhance the ability to sustain faster running speeds and manage lactate accumulation and clearance through high-volume repetitions with short recovery periods.
Pace/Effort. Run each 800m repeat at your current estimated 5k race pace. This should feel challenging yet controlled for the duration of the repeat. Focus on hitting consistent times for each 800m.
Feel. Steady during the 800m repeat. The challenge comes from longer repeat duration and the cumulative fatigue over many repetitions and the short rest, which prevents full recovery and keeps your heart up through the session. RPE will increase from approximately 7/10 to 9/10 throughout the session.
Debrief.
– How was your pacing through the session?
– How much did you feel you recovered on the bike recovery intervals?
– Which movements felt easier, which ones harder? Did any bring up your HR more than others? How was your breathing when that happened?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Strength

A) 4x Superset:

• 10/10 Bulgarian Split Squat (kb front rack tai käsipainot sivuilla)
• 10 Slider hamstring curl

*rest as needed between sets

B) 4x Superset

• 10-15 Seated DB Lateral Raise
• 20-30 Banded Tricep ext.

Metcon

20min AMRAP:

• 2km C2 Bike/1km Ski
• 50 GHD
• 1km C2 Bike/500m Ski
• 25 V-Up

1) Bench Press 8-10 @50 kg
2) KB Side + Farmers Carry 5+10 m m+ 5+10 m
3) HSPU 3-5 / GHD 10-15
4) Rest

For time

• 1,600-meter run
• 800-meter run
• 400-meter run
• 200-meter run

10 rounds

10kcal eco bike
5+5 alternate DB snatch 15 kg
15 alternate v-ups
30sec plank

3x2, 4x1

Peruskestävyysharjoitus.

Lämmittely
3 kierrosta, työtä 30 sek ja vaihto 15 sek
ergo (käy jokainen läpi)
lankku
burpee

Harjoitus (Peruskestävyys, 60–75%/HR max)
4 kierrosta for quality

1:30 min soutu
1:30 min 8–10 istumaannousua ja ilmakyykkyä
1:30 min hiihto
1:30 min sivulankku, vaihda puolta puolivälissä
1:30 min pyörä
1:30 min 8–10 rengassoutua ja maastavetoa kahvakuulilla

Harjoituksen tarkoituksena on kehittää peruskestävyyskuntoa, kun tehdään erilaisia liikkeitä ja ergometrejä sekaisin. Pyri pysymään tasaisessa liikkeessä koko ajan ja kiinnitä huomiota sykkeen hallintaan. Jätä vaihdolle liikkeiden välissä noin 10-15 sekuntia (ergoissa ja sivulankussa). Tee liikkeet rauhallisesti ja kevyesti, jotta syke ei nouse yli 75% HR maksimistasi

4x5 deadlift
4x5 Push up